Day 12. Weigh in day # 2

It's Friday.

Friday is good for many reasons; end of the week, start of the weekend and Friday is weigh in day. The highlight of my week. The motivational factor.

Lets take a quick look at the status.

On the 15th of April I weighed 82 kilos there of 21.8% fat which is 17.9 kilos.
After 1 week sticking to the plan I weighed 80.7 kilos, 20.3% fat which is 16.4 kilos.
After 2 weeks..... First lets see what happened today.

Training:

Usual weights program with Patrick. This will be the last week of this weight program, on Friday we're going to change it up before I hit the plateau.

Here we are doing lying rows at SATS Nørrebro.
After that I did 1 hour of cardio on the spinning bike.

The food:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

1st meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

2nd meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

3rd meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

Snack 1 Carrot (26 kcal)

Main meal ( 383 kcal) + 30g protein =
200g Fried fish balls (260 kcal) + 20g pr
206g Asparagus (45 kcal) + 4g pr
221g Broccoli (77 kcal) + 6g pr

Late night snack (282 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
113g apple (58 kcal)
91g banana (80 kcal)
9g almonds (51 kcal)


1781 kcal 152 g protein

Enough waiting. The result are:

After 2 weeks I weigh 80 kilos there of 18.4% fat. That is 14.7 kilos of fat. I have lost another 1.7 kilos of pure fat.

That gives a grand total of 3.2 kilos of fat loss in 14 days!!
I know you are looking at the start weight and thinking "3.2 kilos of loss??? That doesn't make sense." 82 - 80k is only 2 kilos. The explanation is due to the heavy weights program and the high protein intake I have gained 1.2 kilos of muscle mass. I'm in shock. I looked at the results for about 20 min today. I couldn't believe it. 

Here's the picture.

We're starting to get some definition here.

Here is the proof...

You can see the dates at the top. I have highlighted the fat mass and the muscle mass.

It shows that when you diet and train you need to look at more than just the scales. The total weight can be miss leading.

I'm incredibly happy with the progress. It looks like the weight loss will not be a problem. Now we need to focus on marking the abs and that means more hard work.

See you tomorrow.